12/13/13 – Thrusters and Rowing

METCON

4 Rounds For Max Reps

3 min AMRAP

500m Row or 40 Cals on Airdyne

ME Thrusters (95/65)

Rest 3 min

RANT

Nutritional Seminar tomorrow night at 6:30pm.

No Open Gym on Sunday.

Holiday Party next Friday at the Tavern on Moorehead, 8pm.

Thank you to everyone who donated a toy for our Salvation Army or made a monetary donations!

Toy donations can still be made through Saturday and monetary donations can be taken through tomorrow.

CrossFit Performance

METCON

4 Rounds For Max Reps

3 min AMRAP

500m Row or 40 Cals on Airdyne

ME Thrusters (95/65)

Rest 3 min